ADVERTISEMENT
Wednesday, October 4, 2023
No Result
View All Result
Wellness Pitch
  • Wellness
  • Health
  • Nutrition
  • Fitness
  • Beauty
  • Life Style
  • Skin Care
  • CBD
Wellness Pitch
  • Wellness
  • Health
  • Nutrition
  • Fitness
  • Beauty
  • Life Style
  • Skin Care
  • CBD
No Result
View All Result
Wellness Pitch
No Result
View All Result
Home Fitness

Ankle Sprain Rehab Guideline

by Elizabeth
in Fitness, Health
0
Ankle Sprain Rehab Guideline
0
SHARES
Share on FacebookShare on Twitter

People commonly experience an ankle sprain injury. It is one of the highest experienced injuries in sports populations. Approximately 85% of all ankle sprains come in Inversion-type, lateral ligament injuries and couldn't get to approach Best Physiotherapy Toronto in time.

If rehabilitation is not properly carried out after an initial Sprain, there is an increased chance of injury recurrence.

Athletes with chronic ankle instability find it challenging to be consistent with practices and competitions. It requires ongoing care to remain active and exhibit sub-optimal performance.

Although it cannot be predicted who would have an accident, some factors that can cause ankle sprain include; reduced proprioception, sports, limited dorsiflexion, pre-season deficiencies in postural control, etc. 

An ankle sprain injury can become a long-term problem if not properly attended to. Some people who have constant or very painful sprains would develop joint pain and weakness over an extended period. Proper treatment of a sprain in the ankle can help prevent further ankle problems.

This is why physiotherapy services are important to ensure your ankle completes its healing process and no recurrence of injury occurs. 

Diagnosis 

Before diagnosing an ankle injury as a sprain, you should use the ankle rules of Ottawa to remove possible fractures. Its job is to rule out the clinically significant foot and ankle fractures to reduce x-ray image use. 

You can also determine when an x-tray is needed with this basic clinical algorithm. For example, if you have a fracture, the probability that your Ottawa test would be positive is high.

In situations where a hematoma is present, you would most likely have a rupture in the ankle ligament. You can know this by accompanying pain around the distal fibula or an anterior test that proves positive. You should delay the test 4-5 days after injury for optimal test results. 

Rehab Guidelines for Ankle Sprain 

Remember that the period and the nature of the rehabilitation exercises you're recommended to carry out may differ; it all depends on your doctor's or therapist's preferences.

Let's look at the following examples of typical rehabilitation (rehab) services. Take note to always;

a.Begin exercise gently and use the pain level to control the exercises. 

b.Take a break from the exercise if you're experiencing more pain.

Ankle Sprain Rehab Guideline

hi

Motion range exercises

Range-of-motion exercises should take place shortly after your injury. Ensure you carry out these exercises; also, apply ice on your ankle up to 5 times a day. 

These are easy to perform while watching television or behind a desk. 

Exercise :

-Alphabet exercise

-Side-to-side knee swing 

-Towel curl

Stretching exercises 

Begin exercises that help your Achilles tendon to stretch when you know you can do so without pain.

The tendon joins the calf muscles behind the leg with the bone located at the bottom of the heel.

Exercise : 

-Towel stretch

-Calf stretch 

Strengthening exercises

Speak to your therapist about the duration of the strengthening exercises. Usually, you can begin them when you can stand without increased pain. 

Depending on how severe your injury is, you can do 8 to 12 repetitions of these exercises at least once or twice daily for 2 – 4 weeks. 

Exercise :

-Elastic band push 

-Ankle out 

-Ankle in

-Elastic band pull

 

Balance and Control exercises 

A major part of rehabilitation is about regaining control of your muscles. When a sprain occurs, nerve fibers are damaged. 

As you recover strength over time, your brain has to regain its sense of the location of your ankle and how precisely to move it. This sense is what we call proprioception.

The following exercises should help you retrain the signals between your ankle and your brain. 

Exercise :

-Pillow balance with eyes closed

-Balance with eyes closed 

-Basic balance. 

Tags: fitnessHealthInjury
Elizabeth

Elizabeth

Next Post
What You Need to Know About the Best Strains for Medicinal Cannabis That Will Help You

What You Need to Know About the Best Strains for Medicinal Cannabis That Will Help You

ADVERTISEMENT
Benefits of Using a Private GP for Your Wellness
Health

The Benefits of Using a Private GP for Your Wellness

by Trisha
October 4, 2023
Best Acupressure Mats of 2023
Fitness

The 3 Best Acupressure Mats of 2023

by Trisha
October 4, 2023
How To Get Rid Of Sticker Weed
Other

Stickers in Grass: Types and Expert Removal Strategies

by shashank
September 27, 2023
Effective Ways to Facilitate Substance Abuse Group Discussions
Health

Effective Ways to Facilitate Substance Abuse Group Discussions

by Trisha
September 26, 2023
7 Ways Registered Nurses Can Make the Most Out of Their Careers
Education

7 Ways Registered Nurses can Make the Most Out of Their Careers

by Trisha
September 26, 2023
FNP
Uncategorized

The Pivotal Role of Family Nurse Practitioners in Primary Preventative Care

by Shilpa Jain
September 25, 2023
Are Bananas Man Made
Food

Are Bananas Man Made [Everything You Need to Know]

by shashank
September 21, 2023
Benefits of Using a Private GP for Your Wellness
Health

The Benefits of Using a Private GP for Your Wellness

In an era where healthcare options are abundant, individuals are often left wondering which path is best for their wellness ...

October 4, 2023
Best Acupressure Mats of 2023
Fitness

The 3 Best Acupressure Mats of 2023

What is an acupressure mat? Acupressure mats are designed to produce similar results as acupressure massage. Acupressure comes from traditional ...

October 4, 2023
How To Get Rid Of Sticker Weed
Other

Stickers in Grass: Types and Expert Removal Strategies

Having a grassy lawn or a garden is all fun and games until those pesky stickers start attaching themselves to ...

September 27, 2023
Effective Ways to Facilitate Substance Abuse Group Discussions
Health

Effective Ways to Facilitate Substance Abuse Group Discussions

Facilitating a substance abuse group discussion is deeply satisfying. There is nothing better than knowing that you get to help ...

September 26, 2023
7 Ways Registered Nurses Can Make the Most Out of Their Careers
Education

7 Ways Registered Nurses can Make the Most Out of Their Careers

The field of nursing is vast, dynamic, and ever-evolving. From the first day of nursing school to years of practice ...

September 26, 2023
Everthing to know about Smoke Pipe
Health

Smoking Pipe| Everything You Should Know

by Trisha
September 21, 2023
Health and Fitness Tips for Busy Lifestyle
Fitness

Top Eight Health and Fitness Tips for Busy Bees

by Trisha
September 20, 2023
SAfe use of CBD Oil
CBD

Ten Tips For Using CBD Safely

by Trisha
September 20, 2023
Effects of Cannabis On Mental Health
CBD

Effects of Cannabis On Mental Health: What We Should Know

by Trisha
September 18, 2023
Man-Made Vegetables
Food

Top 15 Man-Made Vegetables: Innovations in Plant-Based Foods

by shashank
September 16, 2023
Nurse Leaders who Can Enhance Team Wellbeing and Drive Change
Education

Nurse Leaders Can Enhance Team Wellbeing and Drive Change

by Trisha
September 15, 2023
Navigating School Transitions With Confidence
Health

Navigating School Transitions with Confidence

by Trisha
September 13, 2023
  • About Us
  • Contact Us
  • Wellness Topics
  • Advertise With Us
  • Advertising Policy
  • Privacy Policy

Get our wellness newsletter

Fitness and nutrition tips, health news, and more.

Your privacy is important to us

DMCA.com Protection Status

© 2020 Wellness Pitch - All Rights Reserved.
Our website services, content, and products are for informational purposes only. Wellness Pitch does not provide medical advice, diagnosis, or treatment.

No Result
View All Result
  • Fitness
  • Wellness
  • Beauty
  • Nutrition
  • Health
  • Login

Welcome Back!

Login to your account below

Forgotten Password?

Create New Account!

Fill the forms bellow to register

*By registering into our website, you agree to the Terms & Conditions and Privacy Policy.
All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In